Give Your Morning a Smooth Start: Smoothies for Breakfast
School has started and as your family gets back into the routine of going and doing, eating breakfast may get lost in the shuffle. It’s no secret that breakfast is the most important meal of the day, yet many adults and young people start their days off with empty stomachs. The word breakfast literally means “break the fast.” After a night of sleep, the body is ready for nutrients and energy that a healthy breakfast provides. Breakfast gets your brain ready for a day of work or learning.
If your family is in the habit of skipping breakfast, consider adding smoothies to the menu. Smoothies have grown in popularity over the years and can range from concoctions of exotic ingredients to simple fruit and yogurt. In some places, you will a pay small fortune for a smoothie that you can whip up in no time at home. The key is to make sure you have ingredients on hand and keep a clean blender ready to go. Freeze summer fruits like peaches and berries in smoothie-sized portions and use them for healthy smoothies throughout the year.
The following three smoothie recipes, adapted from Extension resources, can be made from ingredients that are easy to keep on hand, including frozen fruit, milk, peanut butter, yogurt, and nuts.
8 ounces (1 cup) nonfat plain yogurt
1 cup 1% low-fat or nonfat milk
1 – 3/4 cup fresh or frozen strawberries (whole and hulled)
1 fresh peach, peeled and sliced, or ¾ cup frozen peach slices
2 teaspoons vanilla extract
2 tablespoons chopped walnuts (optional)
Place the first 5 ingredients in a blender. Purée mixture for 15-20 seconds, and pour into two tall glasses. If you desire, top each with 1 tablespoon of chopped nuts.
Peanut Butter & Banana Smoothie
10 ounces of skim milk or plain soy milk
1 tablespoon peanut butter
1 medium banana
Place ingredients in a blender and purée for 15-20 seconds. Makes two servings.
1 cup unsweetened frozen raspberries
3/4 cup 100% orange juice (if you use frozen juice, don’t forget to dilute first)
1/2 cup low-fat peach yogurt.
Place ingredients in a blender and purée until for 10-15 seconds. Makes two servings.
If you wait too long to drink it, the ingredients in a smoothie may separate and it can become watery. For the best quality, consume your smoothie right after you make it.
For more information on nutrition and food preservation please contact Ann Simmons with the Catawba County Cooperative Extension Service at 828-465-8240.